Pickled Green Olives (Canned or Bottled)
Pickled green olives, commonly found in cans or bottles, are a savory and flavorful addition to various dishes, providing a satisfying balance of healthy fats, fiber, and essential minerals. These olives are not only delicious but also offer a range of health benefits due to their rich nutrient profile.
Nutritional Information per 100g:
| Nutrient | Amount |
|---|---|
| Energy | 145 kcal |
| Protein | 1.03 g |
| Total Fat | 15.32 g |
| Saturated Fat | 2.03 g |
| Carbohydrates | 3.84 g |
| Fiber | 3.3 g |
| Sugar | 0.54 g |
| Calcium | 52.0 mg |
| Iron | 0.49 mg |
| Magnesium | 11.0 mg |
| Phosphorus | 4.0 mg |
| Potassium | 42.0 mg |
| Sodium | 1556.0 mg |
| Zinc | 0.04 mg |
| Copper | 0.12 mcg |
| Manganese | 0.0 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.021 mg |
| Riboflavin (Vitamin B2) | 0.007 mg |
| Niacin (Vitamin B3) | 0.237 mg |
| Vitamin B6 | 0.031 mg |
| Folate (Vitamin B9) | 3.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 20.0 mcg |
| Vitamin E | 3.81 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Pickled green olives generally do not contain common allergens such as nuts, gluten, or dairy. However, as they are often processed with vinegar, salt, and preservatives, those with sensitivity to high sodium levels or certain preservatives should consume them in moderation. Always check packaging for any additional ingredients that may not be suitable for individuals with specific allergies or dietary restrictions.
Dietary Preferences:
- Vegetarian: Suitable for vegetarians.
- Vegan: Suitable for vegans.
- Gluten-Free: Generally gluten-free, but always check the label for any cross-contamination risks.
- Low-Sodium: While olives are typically high in sodium due to the pickling process, low-sodium options are available.
- Keto-Friendly: Pickled green olives fit well into a low-carb, high-fat ketogenic diet due to their healthy fat content and low carbohydrate count.
Advice:
Pickled green olives are often enjoyed as a snack or used to enhance the flavor of salads, Mediterranean dishes, and antipasto platters. Their rich umami flavor pairs wonderfully with cheeses, meats, or fresh vegetables. While they are a good source of heart-healthy fats and fiber, they are also high in sodium, so it’s important to consume them in moderation, especially for those managing blood pressure or other cardiovascular concerns.
Conclusion:
Pickled green olives offer a delicious and nutritious addition to your meals or snack options. Packed with healthy fats, dietary fiber, and essential minerals like calcium and iron, they are a versatile and flavorful ingredient in Mediterranean cuisine. However, due to their high sodium content, it’s wise to consume them in moderation to balance out your dietary needs.
